5 Best Foam Roller Hip Flexor Exercises to Reduced Hip Pain

foam roller loosen hip flexors

Foam roller hip flexor exercises will help you in increasing flexibility, body circulation because your hips are prone to clogging and is an area that is often under stress. This simple and versatile tool might be a new partner for those of you who likes to exercise or want to stretch stiff hips.

For those of you who often sit for too long, it will cause problems in your flexibility and mobility and if ignored can increase the risk of serious injury, and affect the posture. Therefore, this roller will make you let go of the rigidity and move better while completing each exercise you do.

Benefits of Foam Roller.

  • It helps to reduce pain.
  • Relieves pain or discomfort during the recovery process, and muscle repair.
  • Prevents ongoing injuries and improves rigidity and tightness.
  • Streamlining and increasing blood flow while relaxing the body.

How to Use Foam Roller.

  • Use a foam roller with low to moderate softness.
  • Do it before entering into exercising, as a warm-up.
  • Slowly, roll around the uncomfortable area felt.
  • When the trigger is found, the massage will release.
  • Hold for a few seconds when you find the point, then continue to the next point.
  • If you feel uncomfortable immediately stop rolling.

Immediately take a foam roller, then use the five simple movements below to ease hip pain in the hip or complete your exercise routine easily.

1. Quad.

The quadriceps are tight and the hamstrings are weak, have a role in tight hip flexors, and cause hip pain.


How to: Lie on your ab or face your body to the floor with the position of the rollers in the front thighs. Place the forearm on the floor to support the weight placed on the front thigh, and then slowly roll the roller down toward the knee.

Every time you find a trigger point, stop and hold for a few moments. Then, after just above the knee, roll it back up below the hips.

Read more: 5 Simple Ways to Use a Yoga Strap Stretches

2. Rolling Figure 4.

Tightness in the glutes and Piriformis which is part of the hip can cause low back pain, knee and sciatic.

foam roller hip flexor injury

How to: Sit on the roller using your right arm that supports the body and placed a few inches behind. Cross your right ankle over your left knee and move your weight slightly to the area around the right hip. Then move it back and forth to find the trigger. Hold for a few moments, and then repeat the other side.

3. IT Band.

IT Band is located along with the outer thighs that support from the hips to the knees. The first step is to start one of these foam roller hip flexor movements, lay your body in an oblique position on the roller so that it hits your outer hip, then straighten your right leg by bending the other leg and implanting it on the floor right in front of your right thigh.

foam roller hip flexor exercises

How to: Place your hands support, and the other hand is in charge of balancing and controlling with the left foot. Next, roll it down towards your knees slowly. Right above the knee, slowly back toward the hips and repeat on the other side.

4. Hip Flexor.

Especially for those of you who like to sit for long, then this movement is the solution to your problem because your hip flexors will be repaired and muscled tissue will loosen. With almost the same position as a Quad, face your body to the floor by lying on a roller. Then, place the roller just below your hip flexors with one leg bent to the side. 

hip flexors

How to: Leaning on the forearm, slowly roll up and down, and target the hip flexors by moving from side to side and don’t forget to feel the trigger, then repeat the other side.

5. Hip Flexor Stretch.

This movement is useful for relaxing the stiffness and hip flexor strain.

hip flexor stretch

How to: Lie on your back with a roller just below your tailbone and bend your knees, so that, the next leg is straight to the floor. Hug one knee that you bend earlier toward the chest by stretching the other leg straight forward. Use straight legs to push the front of the hips and press bent legs to deepen the stretch. Finally, hold for a few moments before changing the other side.

Read more: 7 Best Arm Toning Exercises For Females

The Bottom Line.

The hips are an important part of the body in mobilizing and stretching because many connective tissues help us to be able to walk, stand, and other activities. If your hips are tight, what you feel is discomfort around your hips and other areas such as your lower back and even your knees.

Therefore, if you spend a lot of your activities sitting, or like an exercise program that is filled with movements such as squats or cycling, chances are your hips are tight and the foam roller hip flexor is the best solution for the problem. 

Especially for beginners who are just trying, this tool can cause pain when rolling, which is generally a signal that your muscles are tight. You should familiarize yourself with this tool to get the benefits and if necessary watch videos on YouTube.

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